We all know what hormones are, and you’ve probably heard that there are a few happy hormones that can actually make you feel better. These hormones are serotonin, dopamine, oxytocin, and endorphins. And the good news is that you can boost all of these hormones naturally, which can help you feel a little bit better. In this blog post, I’m going to explain what these four hormones actually do, and I’ll give you a few examples of how you can boost them.

Serotonin

Serotonin plays an important role in mood, emotional well-being, sleep, appetite, and digestion. A healthy serotonin system helps regulate many processes in your body and brain. Serotonin is often associated with feelings of calmness, stability, and contentment. It isn’t as simple as saying “more serotonin = more happiness,” because the relationship between serotonin and mood is much more complicated.

Interestingly, most of the body’s serotonin is actually found in the gut, where it plays an important role in regulating digestion. So boosting your serotonin starts in your gut. Eat the right foods, get enough daily sunlight and move your body.

Dopamine

This is the most known hormone at this point. Dopamine is strongly connected to motivation, reward, pleasure, and learning. It helps your brain recognise when something feels rewarding and encourages you to repeat behaviours that you find satisfying.

For example, when you accomplish a goal, eat something you enjoy, receive a compliment, or complete something you’ve been working toward, your brain can release dopamine. It can give you that feeling of “Yes, I did it!” and motivate you to keep going.

Dopamine isn’t simply the chemical that makes you happy. It’s also heavily involved in anticipation and motivation, the feeling of wanting to achieve or experience something. But make sure you get the right dopamine: Setting goals and achieving them, massage, Learn something new, listen to your favourite music.

Oxytocin

Oxytocin is often called the “love hormone” or “bonding hormone” because it’s strongly involved in social connection and bonding. Your body can release oxytocin during experiences such as hugging, cuddling, physical affection, childbirth, breastfeeding, and positive social interactions. It can help strengthen feelings of trust, closeness, and connection with other people.

Oxytocin isn’t only about romantic relationships, either. It can also play a role in friendships, family bonds, and social connection.

Endorphins

Endorphins are chemicals produced by your body that act as natural pain relievers. They can be released in response to things like exercise, laughter, excitement, and physical stress.

This is one reason you might feel amazing after a good workout. Your body releases endorphins in response to physical activity, which can help reduce your perception of pain and create feelings of pleasure or even euphoria.

That post-workout feeling people sometimes call a “runner’s high” is partly associated with changes in endorphins and other brain chemicals.

And these are your four happy hormones. If you start naturally boost them, you will feel a different.

Photo

The post Meet Your 4 Happy Hormones: Dopamine, Serotonin, Oxytocin & Endorphins first appeared on Bettie Toon.

<p>The post Meet Your 4 Happy Hormones: Dopamine, Serotonin, Oxytocin & Endorphins first appeared on Bettie Toon.</p>

A long time ago, when I first discovered manifesting, I bought a book called Ask and It Is Given by Esther and Jerry Hicks. The book teaches you how to manifest your dream life, and it includes more than 20 different manifestation techniques. One of them quickly became my favorite: The Book of Positive Aspects.

This exercise completely changed my life. In this blog, I’ll explain what it is, what the benefits are, and how it can help you manifest everything you want.

What is The Book of Positive Aspects?

The Book of Positive Aspects is pretty simple, and you can do it almost anywhere and anytime. All you need is a pen and paper, but I reckon you could also use your phone instead.

All you have to do is pick one subject, and it doesn’t matter what it is. It can be your job, a person, an item, or even food. It really doesn’t matter. Write that subject down at the top of the page. Then, simply write down all the things you like about this subject.

If you choose your job, for example, you could write: The people I work with are kind, my job pays well, or I do something that I love. Keep writing until you fill the whole page. Don’t try to force it; just let everything come to you naturally.

By doing this, you slowly become more positive. If you were feeling a lot of negativity at first, you might notice that you start to feel much lighter. You can do this for as long as you want. Once you’ve filled a page, start a new one with a different subject.

How does this help with manifesting?

Thoughts are the things that are manifesting. If you are having a lot of negative thoughts, you are going to feel that in your body. You experience stress, anxiety and so on. And negative thoughts aren’t the enemy, they are helpful in figuring out what you DO want and what you LIKE. But when you start writing the good things about a certain subject down, you shift your focus and your thoughts become more and more positive. 

My Own Experience

I remember one of the first times I tried this. I was feeling stressed and anxious, so I simply picked one subject. I don’t remember what it was. At first, it wasn’t easy to write down the good things about it. That’s why I would recommend starting with a fun subject—something you already like. This makes it much easier.

Once you’re done, you’ll feel much more positive, and it will become easier to find the good things about a more challenging subject. After a couple of minutes of trying, I noticed that it became easier and easier to name all the positive aspects.

So, every time you experience a lot of negative emotions (meaning you have a lot of negative thoughts), try to take a few minutes for yourself and focus on all the good things about something. You can do this without writing anything down, but I would recommend using a pen and paper. It helps you stay focused.

Photo by Kelly Sikkema on Unsplash

The post The Book of Positive Aspects first appeared on Bettie Toon.

<p>The post The Book of Positive Aspects first appeared on Bettie Toon.</p>

One thing I’ve learned in the past couple of years is that there are people who barely overthink, and then there are people like me who overthink everything. I have to admit that I sometimes feel jealous of those who don’t overthink as much. At first, I thought overthinking was normal and just part of life, but it isn’t. If you’re wondering whether you are an overthinker or simply someone who thinks things through, then this blog post is for you. I’m even sharing a few tips if you tend to overthink.

The Difference Between Thinking and Overthinking

Thinking

Overthinking

Overthinking is different, but the total daily thought count isn’t necessarily higher. The biggest difference is that overthinking involves repeating the same thoughts over and over again. Let’s use the example of needing to go grocery shopping. With normal thinking, you realize you need to buy food, maybe make a list of what to buy, and then you go. With overthinking, you start wondering if you have enough food, analyzing when it’s best to go and whether it will be busy, thinking about whether it’s better to go tomorrow, and checking if you have enough food for breakfast. You might even start mentally planning meals. And it goes on and on.

Overthinking happens when you seek comfort and try to avoid perceived risks or danger, even when there is no real threat. You keep thinking the same thoughts repeatedly but never come to a conclusion. Overthinking can make you feel anxious, drained, and scattered. You often focus on the worst-case scenario because your brain is in survival mode and is trying to protect you. In the end, overthinking creates more problems and worry, and it can leave you feeling paralyzed.

Tips for overthinking

1. Brain Dump
   Sit down for 15 minutes and write down everything that comes to mind. It doesn’t matter what it is. This helps you clear your mind. Then look at everything you wrote down and see what kind of action you can take. Cross out everything that is out of your control.
2. The 5-4-3-2-1 Technique
   This is a great way to ground yourself in the present moment. Every time you notice that you are overthinking and spiraling, stop yourself and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This brings your awareness back to the present moment. You can use this technique every time you notice you are overthinking.
3. Swap overthinking for action-based questions
   You can overthink for an hour about how you should really clean something, but it is better to ask yourself better questions when you realize you are overthinking. Ask yourself: What can I do right now? Can I improve this situation? What is the next step forward? This helps you get out of your head and take action.
4. Schedule worry time
   Allow yourself to worry for 10–15 minutes every single day. Try to do it at the same time each day so your brain learns that this is the designated time to worry. However, don’t do it right before bed, because it can keep you awake. Instead, do it right before or after dinner. This way, you still give yourself permission to worry, but after about 15 minutes, you simply stop.
5. Mindfulness/Meditation
   These are two great things you can do when you want to stop worrying and overthinking all the time. Every time you notice you are starting to overthink or spiral, you can say: “I am overthinking this.” Then you bring your awareness back to the present moment. A lot of people use their breath as an anchor, but you can use anything you want.
   Photo by Teena Lalawat on Unsplash

The post The Difference Between Thinking and Overthinking (plus tips) first appeared on Bettie Toon.

<p>The post The Difference Between Thinking and Overthinking (plus tips) first appeared on Bettie Toon.</p>

Dopamine; we’ve all heard of it. It’s a chemical messenger in the brain that plays an important role in motivation, desire, learning, and our reward system. Dopamine is released when we achieve a goal, complete a task, or experience something enjoyable. It helps reinforce behaviors that our brain sees as rewarding, which is why it often feels good when dopamine is released.

However, dopamine also has a downside. Activities such as scrolling through social media, gambling, or eating highly processed foods can trigger dopamine release as well. In many cases, it’s the anticipation of a reward, not just the reward itself, that keeps us coming back for more. This can make certain habits difficult to break, even when we know they aren’t always in our best interest.

The good news is that there are plenty of healthier ways to stimulate dopamine and support your overall well-being. In this blog post, we’ll explore some natural and positive ways to boost dopamine levels and feel more motivated, energized, and fulfilled.

Healthier Ways to Release Dopamine

1. Physical Activity
   One of the best ways to get a natural dopamine boost is to start moving your body. It doesn’t really matter how you do it. You can go for a walk, run, cycle, swim, dance, or do some strength training. Any form of physical activity can help.You may not always feel motivated to exercise at first, but you’ll often notice that you feel much better afterward. A simple walk or workout can improve your mood, increase your energy levels, and give you a sense of accomplishment.The key is to find a form of exercise that you genuinely enjoy. Running isn’t for everyone, and neither is spending hours in the gym. Experiment with different activities until you find something that feels fun rather than like a chore. The more you enjoy it, the more likely you are to stick with it and reap the benefits.
2. Sunlight
   Sunlight can also help stimulate dopamine production in the brain. One of the best times to get natural light is shortly after waking up. Try stepping outside for a few minutes in the morning. You can even combine sunlight with physical activity by taking a short walk around your neighborhood.Even on cloudy days, spending time outdoors can be beneficial, as natural light is still much brighter than indoor lighting. If you’re spending most of the day inside, consider taking a five-minute break to step outside and get some fresh air and sunlight. Small habits like these can make a positive difference in your mood and energy levels.
3. Spend time in nature
   Have you ever spent time in nature and suddenly realized how calm and peaceful you felt in that moment? There’s something about being outdoors that helps us slow down and recharge. Spending time in green spaces, getting fresh air, and soaking up natural light can help reduce stress and improve your mood, leaving you feeling happier, more energized, and refreshed.So even if the weather isn’t perfect, try to get outside and spend some time in nature. Take a walk through a park, sit by a lake, or simply enjoy the greenery around you. Nature has a remarkable way of helping us feel more grounded, calm, and connected.
4. Quality Sleep
   How well do you sleep each night? Everyone has the occasional bad night’s sleep, but if you regularly wake up feeling tired and unrefreshed, it may be worth taking a closer look at your sleep routine.Good sleep actually starts long before you get into bed. One habit that can make a big difference is limiting screen time in the evening. The blue light emitted by phones, tablets, computers, and televisions can interfere with your body’s natural sleep-wake cycle and make it harder to fall asleep.Try turning off your screens one to two hours before bedtime and replace them with more relaxing activities, such as reading, journaling, stretching, or listening to calming music. Creating a peaceful evening routine can improve both the quality of your sleep and how you feel the next day.
5. Eat Protein- Rich foods
   Eating naturally activates your brain’s reward system and can trigger the release of dopamine, especially when you consume foods that contain protein and the amino acid tyrosine. While highly processed foods can provide a quick dopamine boost, they are often less satisfying in the long run and can make it harder to maintain healthy eating habits.For more sustainable energy and overall well-being, focus on eating a balanced diet rich in whole foods. Include plenty of vegetables, fruits, beans, lentils, whole grains, and other nutrient-dense foods. Not only will these foods support your physical health, but they can also help you feel more energized and satisfied throughout the day.
6. Set and complete small tasks
   Dopamine is also released when you complete a task. That’s why it can be helpful to break larger projects into smaller, more manageable steps. Create a to-do list and check off each task as you complete it. Every small win gives you a sense of progress and accomplishment, which can help keep you motivated.I still do this the old-fashioned way with a notebook. I write down everything I need to do and cross tasks off as I complete them. It may seem simple, but it feels incredibly satisfying every time I put a line through a finished task. Not only does it give me a small dopamine boost, but it also motivates me to keep going and leaves me feeling productive and fulfilled.
7. Learn something new
   Learning something new is another great way to stimulate dopamine release. Our brains are naturally wired to enjoy novelty, so simply exposing yourself to new experiences can be rewarding.Even something as simple as learning a few words in a new language can give your brain a small dopamine boost. The same goes for mastering a new recipe, learning a musical instrument, or developing a new skill. And when you exceed your own expectations or finally accomplish something you’ve been working toward, the feeling of reward can be even greater.So why not challenge yourself to learn something new? Pick up a new language, try a new recipe, learn to play an instrument, take an online course, or explore a hobby you’ve always been curious about. Not only will you gain new skills, but you’ll also keep your brain engaged and motivated.
8. Social connection
   Positive social experiences can also contribute to healthy dopamine release. Instead of spending all your free time scrolling on your phone, try connecting with the people around you. Spend time with your family and friends, invite them over for dinner, or simply have meaningful conversations. Strong social connections can boost your mood and help you feel more fulfilled.Acts of kindness can be rewarding as well. Helping others, whether it’s a friend, a family member, a neighbor, or even a stranger, can create positive feelings for both you and the person you’re helping. Small gestures of kindness can make a bigger difference than you might think.Physical affection can also play a role in promoting feelings of well-being. A hug from a loved one, holding hands, cuddling with a partner, or even petting a dog or cat can help you feel more connected, relaxed, and happy.
9. Music
   Listening to music you genuinely enjoy can trigger dopamine release, especially when you feel emotionally connected to it. So now you have another excuse to put on your favorite songs and simply enjoy them.Listen to your favorite artists, revisit albums you love, and allow yourself to get lost in the music. Whether you dance around your living room, sing along at the top of your lungs, or just sit back and listen, music can be a simple and enjoyable way to boost your mood and brighten your day.
10. Meditation
    Meditation and mindfulness offer many benefits and can have a positive impact on your overall well-being. Regular practice can help you feel calmer, more focused, and better equipped to handle daily stress.Research suggests that meditation and mindfulness can support healthy dopamine function while also improving attention and emotional regulation. As a result, you may feel more focused, motivated, and emotionally balanced. Even just a few minutes of mindfulness each day can make a meaningful difference over time.
11. Healthy Challenges
    Activities that combine effort and reward can be particularly effective for boosting dopamine. This can include physical activities such as running, swimming, or other forms of exercise. It can also involve challenging yourself in other ways, such as taking a brief cold shower, deep-cleaning your home, working on a creative project, or playing a competitive game.These activities often require some effort upfront, but the sense of accomplishment and satisfaction you feel afterward can make them especially rewarding.

    Photo by Ekaterina Krusanova on Unsplash

The post Healthier Ways To Release Dopamine first appeared on Bettie Toon.

<p>The post Healthier Ways To Release Dopamine first appeared on Bettie Toon.</p>

If there’s one thing that can help you manifest faster in life, it’s raising your vibration. And manifesting faster isn’t the only reason I recommend it. When you feel better, every aspect of your life improves. As a bonus, you actually get to enjoy the present moment more; you feel happier, more energized, and more at peace.

And if we’re being honest, happiness is usually the real reason we want to manifest certain things in the first place. We believe that getting the job, relationship, house, or other goal will make us happy. But what if it actually works the other way around?

The truth is that the happier and more aligned you become, the more naturally you attract the things you desire. Instead of waiting for your dream life to make you happy, focus on creating more happiness right now. When you raise your vibration and feel good in the present, you become a match for the life you want, and often, things start falling into place much faster.

How to Raise Your Vibration

There are many things you can do to improve your mood and raise your vibration. And before you think it’s going to cost a lot of money,don’t worry. Most of these tips are completely free, and the rest cost very little.

1. Put your phone away
   There have been countless studies on the impact of phone usage on mental health. I recently read about a study in which teenagers had to put their phones away for several weeks. The results were remarkable: their mental health improved significantly in a relatively short period of time.

   Personally, I know I feel much better when I’m not doomscrolling all day. Our phones constantly expose us to negative news, endless comparisons, and an overwhelming amount of information. It’s easy for our brains to become overstimulated and exhausted.

   Try to be more intentional with your phone use. Put it away when you don’t need it, limit mindless scrolling, and spend more time being present in the real world. Your mind will thank you for it.

2. Surround yourself with positive people
   Have you ever met someone who lights up an entire room? Someone whose positive energy is contagious? Those are the kinds of people you want to spend more time with.

   There’s a popular saying: You are the average of the five people you spend the most time with. Whether or not that number is exactly five, the idea behind it is true. The people around you influence your thoughts, habits, mindset, and emotions.

   When you surround yourself with positive, supportive, and optimistic people, their energy naturally rubs off on you. You start to feel more motivated, hopeful, and happier.

   The opposite is also true. Constant exposure to negativity can drain your energy and affect your mood. While you can’t always avoid negative people completely, it’s important to set healthy boundaries and spend more of your time with people who uplift and inspire you.

3. Change your posture

   If I asked you to describe someone who is depressed, you would probably picture a person with their shoulders slumped, head down, and eyes fixed on the ground. But if I asked you to describe someone who is happy and confident, you would likely imagine someone standing tall, smiling, and carrying themselves with confidence.

   Our body language says a lot about how we feel. You’ve probably heard of power poses; simple poses that encourage an open, confident posture. Practicing them for just a few minutes a day may help you feel more confident and self-assured.

   Take a moment to look at yourself in the mirror without changing anything. How is your posture? Are your shoulders rounded forward? Is your head tilted down? If so, try standing a little taller. Sometimes small physical changes can have a surprisingly positive effect on how you feel.

4. Take time for yourself

   Life can be overwhelming at times. Maybe work is stressful, you’re dealing with personal challenges, or you’ve simply been pushing yourself too hard for too long.

   When that happens, it’s okay to take a step back and give yourself the rest you need. Get some extra sleep, spend time alone, read a book, take a walk, or do whatever helps you recharge.

   It’s not selfish to cancel plans when you’re feeling exhausted or emotionally drained. You can always reschedule with a friend another day. Your well-being matters too. Sometimes feeling tired isn’t a sign that you need to work harder; it’s a sign that you need to rest.

5. Find inspiration
   Have you ever watched a movie, read a book, or listened to a podcast that completely changed the way you think? Inspiration has a unique way of lifting our mood and motivating us to take action.

   Maybe you find inspiration on Pinterest, through a meaningful conversation, or by hearing someone’s success story. Whatever inspires you, make room for more of it in your life.

   The great thing is that inspiration is everywhere. The internet gives us access to endless ideas, stories, and creative content. But inspiration can also be found in everyday life; in nature, in the people around you, or in trying something new.

   Pay attention to the things that spark excitement, curiosity, or motivation within you. The more inspired you feel, the more positive energy you’ll bring into your life.

6. Stay away from gossip and drama
   Some people seem to thrive on gossip, drama, and negativity. You might think that putting others down makes them feel better about themselves, but often the opposite is true. People who constantly focus on gossip or criticism may be struggling with their own insecurities or unhappiness.

   Whatever the reason, surrounding yourself with negativity can be draining. Constant drama creates stress, affects your mood, and takes your attention away from the things that truly matter.

   Protect your peace by limiting your involvement in gossip and unnecessary conflict. The less energy you give to negativity, the more energy you have for things that make you feel good.

7. Eat healthy and drink water
   Many people who believe in raising their vibration also believe that the foods we eat carry different energetic qualities. While the scientific evidence for this idea is limited, there’s no doubt that what we put into our bodies affects how we feel.

   When you eat nutritious foods, stay hydrated, and give your body the fuel it needs, you’re likely to have more energy, think more clearly, and feel better overall.

   Try to eat plenty of fruits, vegetables, whole foods, and drink enough water throughout the day. At the same time, be mindful of consuming too much sugar and heavily processed foods, which can leave you feeling sluggish and tired.

   Taking care of your body is one of the simplest ways to support your overall well-being.

8. Gratitude
   Negative people often focus on everything that is going wrong in their lives. The more attention you give to problems, the more it can feel like your life is filled with them.

   Gratitude helps shift your focus. Instead of dwelling on what you lack, you begin to notice what is already good in your life.

   Consider keeping a gratitude journal and writing down a few things you’re grateful for each day. They don’t have to be big things. Sometimes gratitude can be found in the simplest moments; a warm cup of tea, a beautiful sunset, a good book, or even the sound of a thunderstorm.

   The more you train your mind to notice the good, the easier it becomes to appreciate the life you already have.

9. Mindfulness and Meditation
   Another powerful way to raise your vibration and improve your well-being is to become more present.

   In his book, The Power of Now, Eckhart Tolle explains the importance of living in the present moment. Many of us spend our days replaying the past or worrying about the future. Some people start counting down to the weekend as early as Monday, always focused on what comes next instead of what is happening right now.

   Mindfulness helps bring your attention back to the present moment. Whether through meditation, mindful breathing, or simply paying attention to your surroundings, being present can reduce stress and help you feel calmer and more grounded.

   The present moment is where life is happening. The more often you return to it, the more peace you can experience.

The post How to Raise your Vibration first appeared on Bettie Toon.

<p>The post How to Raise your Vibration first appeared on Bettie Toon.</p>

Slowmaxxing is the latest trend, but in reality, it’s simply a new name for slow living. The idea behind slowmaxxing is to intentionally slow down and create a calmer, more balanced lifestyle. By doing so, you can reduce stress, avoid burnout, and better regulate your nervous system.

These days, I see people constantly rushing from one place to another. They always seem to be in a hurry, even when they have plenty of time. I think this is a side effect of modern life. There are so many things we want to do, need to do, and feel pressured to do. It doesn’t help that our society places such a strong emphasis on productivity and achievement.

There’s nothing wrong with having a productive day. In fact, being productive can be satisfying and rewarding. The problem arises when productivity becomes the only goal and we never allow ourselves to slow down and enjoy the present moment. Constantly being “on” can leave us feeling exhausted, overwhelmed, and disconnected from what truly matters.

That’s where slowmaxxing comes in. It’s about being more intentional with your time, embracing a slower pace when possible, and making space for rest, reflection, and simple pleasures.

So today, I’m sharing 10 ways to SlowMaxx your life.

10 Ways to SlowMaxx Your Life

1. Less screen time
   I’m not sure if I’m the only one who feels this way, but I probably aren’t. When I start my day without any technology and take some time to care for myself or do something relaxing, I feel so much calmer. The more time I spend on my phone, the more anxious I feel. That’s why I’ve been trying to drastically reduce my screen time lately, and I honestly feel so much better because of it. There are multiple studies that show that spending too much time on social media can negatively impact your mental health.
   
2. Take your time
   For everything you do, take your time. Life is not a race. Take your time with your household chores, your work, and even your meals. If you’re always in a hurry and rushing through everything, your body will likely feel like it’s constantly under pressure. But when you slow down, take a deep breath, and give yourself permission to move at a gentler pace, your body can relax as well.
   
   When you’re constantly rushing around, your nervous system can interpret that as a sign that something is wrong or that you’re in danger. Slowing down sends the opposite message. It tells your body that you’re safe, allowing you to feel calmer, more present, and more at ease.
   
3. Cozy, relaxing evening routine
   Set a specific time for yourself—maybe 7 or 8 p.m.—when you disconnect from everything, including work, social media, and screens. Instead, use that time to do something that genuinely relaxes you. Maybe you enjoy coloring, building with Lego, or reading a book. Or perhaps you love writing, whether it’s fiction or journaling about your day. Find what works best for you and make it part of your evening routine.
   
   This habit can be especially beneficial at night because it gives your mind and body a chance to slow down before bed. When you reduce stimulation and allow yourself to unwind, your nervous system can relax, making it easier to fall asleep and improve the overall quality of your sleep.
   
4. Hobby time
   Plan a day each week—or at least a few hours—for yourself and your hobbies. It doesn’t matter what your hobby is. Maybe you want to read for a few hours, go for a walk, play with your cat or dog, bullet journal, paint, or write. As long as you enjoy it, everything is fine. The point is to slow down and do something that makes you feel better.
   You don’t have to be the next Van Gogh. It’s simply about having fun and giving yourself time to unwind.
   
5. Meditate & breathing exercises
   Another great way is to sit down and basically do nothing. You can start meditating or doing some breathing exercises. When you do breathing exercises, make sure your exhale is longer than your inhale, and within minutes, you will start to feel different. I love doing breathing exercises when I notice a bit of stress in my body.
   
6. Walk (without your phone)
   When was the last time you went for a walk? It’s nice to spend time in nature and simply walk for a while, with no other purpose than to relax and enjoy the present moment. Look around you—what do you see, hear, or smell? Even just 20–30 minutes can make a difference, because that’s when your brain releases feel-good hormones. Take your time and don’t rush. It’s not another task on your to-do list.
   
7. Do one thing at a time
   Multitasking sounds productive, but it can actually be one of the reasons you feel stressed and overwhelmed. Switching constantly between tasks makes it harder for your brain to fully focus, which often leads to mistakes, mental fatigue, and a sense that you’re never really “done” with anything.
   
   Instead, try focusing on just one task at a time. Give it your full attention, complete it, and then move on to the next thing. You may notice that you work more efficiently, feel calmer, and have a clearer sense of progress throughout your day.
   
8. Do nothing
   When was the last time you did absolutely nothing? I’m talking about actually sitting down and just staring into space. I used to do this all the time as a kid when I was bored, but it’s actually really good for you. When you’re constantly busy or scrolling, your brain never gets the break it needs to fully reset and recover. Give your mind a moment to rest—just sit down and do nothing. Get bored!
   
9. Do less in a day
   Look at your to-do list or your planner. Do you really need to do all of these things? Sometimes we plan so many tasks in a single day that we end up feeling stressed. And yes, of course, that’s sometimes just a part of life. But when possible, try to do less in a day. Ask yourself what is truly important. Do you really need to do all of these things, or not?
   
10. Get enough sleep
    One thing I have noticed is that some people brag about only sleeping 5–6 hours a night. But I don’t think it’s a flex to barely get any sleep. If you wake up feeling tired, you’re more likely to feel anxious and stressed, and it becomes harder to relax. Your body and brain are basically in survival mode. So don’t go to bed too late—make sure you get enough sleep every single night. For me personally, when I get enough sleep, I have more energy, and I feel more positive and relaxed.

Photo by Shashi Chaturvedula on Unsplash

The post 10 Ways to SlowMaxx Your Life first appeared on Bettie Toon.

<p>The post 10 Ways to SlowMaxx Your Life first appeared on Bettie Toon.</p>

Breathing is something we do all day long without even thinking about it. Because it happens automatically, many people don’t realize that they’re breathing in a shallow or unhealthy way.

The healthiest way to breathe is slowly and deeply. Deep breathing has many benefits for both your body and mind, and learning how to breathe properly is more important than most people realize.

In this post, I’m going to talk about the benefits of deep breathing and why practicing it can make such a positive difference in your daily life.

The Benefits of Deep Breathing

1. Less stress
   
   When you breathe shallowly, your body can interpret it as a sign that something is wrong or unsafe in your environment. As a result, your nervous system shifts into “survival mode.” Your brain releases more stress hormones, your heart rate increases, and you start to feel even more stressed or overwhelmed.
   
   That’s why taking a few moments to focus on deep breathing can make such a big difference. When you slowly breathe deeply in and out, you send a signal to your body and brain that you are safe. This helps calm your nervous system, allowing you to relax.
   
   In just a few minutes, you may notice:
   – Your heart rate is slowing down
   – Your blood pressure is dropping
   – Your muscles are relaxing
   – Your mind feels calmer
   
2. Improved focus
   
   When you breathe deeply, your body functions more efficiently. Deep breathing increases the amount of oxygen your body and brain receive, which can improve your focus, concentration, and overall mental clarity.
   
   This can make it easier to stay focused on tasks such as:
   – Schoolwork
   – Work
   – Reading
   – Studying
   – Creative projects
   
   Try taking a few slow, deep breaths before starting school, work, or any task that requires concentration. It can help calm your mind and improve your focus.
   It’s also helpful to pay attention to your breathing throughout the day. If you notice that you’re breathing shallowly or quickly, pause for a moment and take a few slower, deeper breaths instead. Even small moments like this can help you feel calmer and more focused.
   
3. Better sleep
   
   One of the main reasons many people struggle to fall asleep quickly is that they start overthinking at night. The moment everything becomes quiet, their mind suddenly starts racing.
   That’s actually one of the reasons I started reading before bed; it helps me switch off my brain and focus on something calming instead. But breathing exercises can help as well. When you slow down your breathing and take deep, controlled breaths, your body starts to relax, and your mind becomes calmer. This makes it much easier to fall asleep naturally.
   
4. Better physical recovery
   
   The deeper and slower you breathe, the more oxygen your muscles receive, which helps your body repair itself more efficiently. It also supports your body in removing waste products more effectively. Deep breathing can contribute to better physical recovery, and over time, it may help improve your strength, endurance, and overall performance.
   
5. More balanced emotional system
   
   We react throughout the day to everything happening in our environment, and many situations can trigger stress, anxiety, or even panic. When you start paying attention to your breathing, you may notice that over time you feel more balanced, calm, and relaxed. Your reactions to stressful situations become less intense, and you feel more grounded. This can help you feel more in control of your emotions and how you respond to everyday life.

Photo by Angelina Sarycheva on Unsplash

The post Why Deep Breathing Can Change Your Mind and Body first appeared on Bettie Toon.

<p>The post Why Deep Breathing Can Change Your Mind and Body first appeared on Bettie Toon.</p>

You just had one of the most stressful and busiest weeks of your life, and all you want to do this weekend is nothing but relax in bed. That probably sounds like a great idea. I mean, you’re resting your body, right? And your body does need rest every now and then. Resting is healthy; I completely understand that.
And honestly, sometimes it can be really enjoyable to stay in bed, watch your favorite show, or read your favorite books. But I also think that bedrotting is not always the best solution when you’re exhausted. In some cases, it can actually be bad for you.

Note: With this post, I’m not saying you can never bedrot. The problem starts when it becomes a regular habit. At that point, it may stop being beneficial and could even start affecting your mental and physical health.

Why Bedrotting is Bad for You

It can worsen your mental health

If you’ve had a terrible day or week, bed rest might not be the best solution, especially if it becomes a regular habit. Doing it once in a while isn’t necessarily bad, but if you do it often, it can start creating more problems in your life and even worsen your mental health.

First of all, you begin isolating yourself by staying in bed all the time. You also move your body less, even though physical movement can actually help improve your mental health. Sometimes going for a walk, getting fresh air, or doing something active can make a bigger difference than lying in bed all day.

When you spend too much time in bed doing nothing, you also give yourself more time to overthink. Your mind starts replaying everything, and overthinking can quickly make you feel even worse.

And on top of that, bedrotting often leads to doomscrolling. You end up endlessly scrolling on your phone, which is not only a huge waste of time but can also negatively affect your mental health even more.

It reduces your energy levels

You’ve had a busy week, and you’re exhausted. Resting in bed might seem like the best solution. You probably think your body needs rest so you’ll have more energy for the next few days or the upcoming week.

But sometimes, the opposite is actually true.

When you spend too much time sitting or lying down, you can end up feeling even more tired and sluggish. That’s why, after doing almost nothing all day, you may still feel exhausted. Meanwhile, once you start moving and doing things, you often notice that your energy slowly comes back.

If you’re truly tired, the best solution is to get enough quality sleep at night and then move your body during the day. Even small amounts of movement, like going for a walk, stretching, or cleaning, can help you feel more energized.

It can disrupt your sleep

Your bed should ideally be a place that your brain associates with sleep. Try not to watch movies in bed, scroll on your phone, or eat there. If you only use your bed for sleeping (and maybe one other activity), your brain will start connecting your bed with rest and sleep. Over time, this can actually help you fall asleep faster.

But if you spend hours bedrotting, scrolling, or doing everything in bed, that connection becomes weaker. Your brain no longer sees your bed as a place for sleep only, which can negatively affect your sleep quality.

If you want to have a lazy day and relax a little more, it’s better to do it on the couch or somewhere else instead. That way, your bed remains a space dedicated to rest and sleep.

You will start doomscrolling

Bedrotting became a trend on social media, and one thing I’ve noticed is that a lot of people also scroll on their phones while doing it. There are two reasons why this isn’t great.

First of all, as I mentioned, doomscrolling can negatively affect your mental health. The second reason is that it cancels out the “benefits” of resting. The point of bedrotting is that you need or want to rest, but doomscrolling is actually very demanding on your brain.

So after a day of scrolling on your phone in bed, your body might feel physically rested, but you’ll often feel exhausted anyway because your brain is drained from all the stimulation.

You will start avoiding things

Maybe there is a deeper reason why you want to bedrot, and I’m not an expert. There might be something going on with your mental or physical health, and in that case, it’s best to see a doctor.

But sometimes people also bedrot to avoid things. Maybe it has become a “safe space,” and when you stay in bed, you feel less stressed or anxious. However, staying in bed is not going to solve the underlying problem. Or maybe you are avoiding something else entirely.

Your body needs movement

Sometimes resting is good. But if you barely move your body during the day, you might start to notice some things. You will start to feel exhausted, and you can experience headaches, muscle stiffness, and poor posture. Over time, if you bedrot a lot, your physical problems may become worse. You might experience lower back pain and other issues.

Movement is actually really good for your body. Our bodies are made to move; we are not built to sit or lie down for hours at a time. So even when you are tired, try going out for a slow walk. I bet that will give you more energy.

Photo by Bruno van der Kraan on Unsplash

The post Why Bedrotting is Bad for You first appeared on Bettie Toon.

<p>The post Why Bedrotting is Bad for You first appeared on Bettie Toon.</p>

When I was a teenager, social media was still new and genuinely fun. But now, more than 10 years later, social media has changed a lot, and not always for the better. One of the biggest reasons I dislike my phone and social media these days is how addictive they’ve become.

I’ve tried so many times to reduce my screen time and actually live my life instead of staring at a screen all day, but it’s hard. Really hard. That’s why I decided to make a list of reasons to stop doomscrolling and share it with you—in case you also want to reduce your screen time and could use a little extra motivation.

Reasons to Stop Doomscrolling

It’s a Waste of Time

This one is pretty obvious.

Let’s say you spend three hours a day scrolling on social media. Three hours may not sound that bad, especially because many people spend even more time on their phones. But if you spend three hours a day scrolling, that adds up to 21 hours a week, almost an entire day.

Over the course of a year, that becomes around 50 full days spent scrolling.

Imagine what you could do with those hours instead:

• Work on your dreams
• Exercise
• Learn a new skill
• Spend time with friends and family
• Read books
• Rest properly

Most of us complain that we don’t have enough time, while we’re unknowingly spending huge portions of our lives staring at our phones.

You’ll Sleep Better

Reducing screen time, especially in the evening, can seriously improve your sleep.

Most devices with screens emit blue light (except e-readers), which can interfere with your body’s natural sleep cycle and keep you awake longer. And if you’re scrolling late at night instead of sleeping, you’re also losing valuable hours of rest.

When you put your phone away before bed:

• You fall asleep faster
• You sleep more deeply
• You wake up feeling more refreshed and energized

Good sleep affects everything: your mood, energy levels, focus, and mental health.

It Can Reduce Stress and Anxiety

In my personal opinion, doomscrolling plays a huge role in why so many people feel stressed, anxious, and mentally overwhelmed today.

From my own experience, my anxiety started developing about 6–12 months after I got my first smartphone. And honestly? Whenever I spend less time on my phone, I feel noticeably calmer and more relaxed.

I think part of the problem is that we constantly overstimulate our brains. We’re consuming endless information, videos, opinions, and notifications all day long. Over time, that can leave us feeling overwhelmed, mentally exhausted, and burned out.

Our brains were never designed to process this much stimulation 24/7.

It Improves Your Focus

Constantly consuming short-form content, like TikToks, Instagram Reels, and YouTube Shorts, can seriously damage your attention span.

When your brain gets used to quick dopamine hits and videos that only last a few seconds, it becomes harder to focus on anything for a longer period of time.

You may notice this:

• During school or work
• While reading a book
• While watching a movie
• Even during conversations

Have you ever watched a movie while also scrolling on your phone? A lot of people do this now because focusing on one thing at a time has become difficult.

By reducing doomscrolling, you slowly retrain your brain to focus again. And honestly, being able to concentrate deeply is becoming a rare skill.

Your Brain Gets Constant Dopamine Hits

Dopamine itself is not a bad thing. It’s actually an important chemical in the brain that helps us feel motivated and happy.

Years ago, we got dopamine from simple things:

• Finishing a task
• Exercising
• Spending time with people
• Achieving goals

But now, our phones give us constant dopamine hits:

• Notifications
• Likes
• Messages
• New followers
• Endless videos

Every time something new pops up on your screen, your brain releases a little bit of dopamine. The problem is that we now receive these tiny rewards constantly throughout the day.

Over time, this can make normal life feel less stimulating and make it harder to enjoy slower, quieter activities like reading, studying, or simply relaxing without a screen.

Photo by Plann on Unsplash

The post Reasons to Stop Doomscrolling first appeared on Bettie Toon.

<p>The post Reasons to Stop Doomscrolling first appeared on Bettie Toon.</p>

It’s the weekend, and you’re fully enjoying your time off. You don’t have to think about work; you can just do whatever you want. Then, suddenly, the realization creeps in on Sunday afternoon: you have to go back to work tomorrow. Just like that, you’re no longer enjoying your weekend. Instead, you start to feel anxious and uneasy. All you want is to enjoy your time off.

How to Beat the Sunday Scaries

1. Stop treating Sunday like a countdown
   You try to enjoy your Sunday and your weekend, but your mind is probably counting down the hours of free time you have left. Most people focus on how little time remains instead of focusing on the positive side, how much you can still do and enjoy this Sunday. Try to live in the moment. Don’t worry about tomorrow. You are living right now.
   
2. Plan something fun on your Sunday
   When you have nothing planned for Sunday, your mind might wander and start thinking about how the weekend is almost over. So plan something fun for your Sunday afternoon or evening. This way, you distract yourself in a healthy way. Give your Sunday a highlight so it doesn’t feel like a “waiting room” for the week.
   
3. Limit doomscrolling
   Scrolling endlessly on Sunday afternoon is one of the fastest ways to trigger anxiety. You start comparing, overthinking, and overstimulating your brain right before a new week begins. Plus, you’re wasting your precious time, because most likely, you don’t even enjoy doomscrolling. Time also passes faster when you’re scrolling, making it feel like your weekend disappears.
   
4. Move your body
   If you’re feeling anxious about going back to work, it’s time to get out of your head and into your body. Go for a walk or a run. Join a sports team if that feels right for you. Try yoga if you want something more relaxing. Meditation can also help calm your mind when you’re feeling anxious.
   
5. Make your weekdays more fun
   Maybe you don’t like your job, and you can’t change that right now, and that’s okay. But you can find ways to make your weekdays more enjoyable. Plan small things to look forward to. Go for a walk during your lunch break to get some fresh air and a change of environment. Or plan something fun after work, so your day doesn’t feel like it’s just about work. It doesn’t have to be big; something simple like having dinner with a friend or cooking your favorite meal can already make a difference.
   
6. 6. Prioritize self-care on Sunday evening
   Be extra kind to yourself if you’re feeling anxious and make time for self-care. Self-care doesn’t always mean face masks or painting your nails; it means giving your mind and body what they need. It could be journaling and writing down your thoughts, listening to your favorite album, playing with your pet, doing breathing exercises, or stretching.

Photo by Niklas Hamann on Unsplash

The post How to Beat the Sunday Scaries (and Actually Enjoy Your Sunday Again) first appeared on Bettie Toon.

<p>The post How to Beat the Sunday Scaries (and Actually Enjoy Your Sunday Again) first appeared on Bettie Toon.</p>